Troy Aikman Says the Pegan Diet and 4 Days of Lifting a Week Keeps Him Ripped

Back in April, hall-of-fame NFL quarterback Troy Aikman shared a shirtless photo to his social media that showed the FOX Sports analyst is still surprisingly ripped, sporting six-pack abs at 54.

The reveal left many fans wondering what kind of routine the Cowboys legend sticks to in order to maintain the lean physique of someone half his age. Yesterday, in a lengthy Instagram post, Aikman provided a little more insight into the workout and diet that helps him stay fit.

“Many have asked to share my workout program but for me, working out regularly is just a part of the overall plan,” he wrote. “I feel the ‘healthiest’ I’ve ever felt. Yes, physically I feel great but my health also includes my emotional and mental well-being which I take just as seriously as the physical.”

During a typical week, Aikman says, he’ll combine about 4 days of weight training with 5 or 6 days of cardio. He also stays active on his “off” days, aiming for about 3-6 miles of walking. (Aikman has previously revealed that he’s fond of Dallas’ Katy Trail running path for getting in those miles.)

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He also works hard to keep his nutrition dialed in, shooting for between one and two gallons of water per day and following a strict “Pegan” diet, an eating plan developed by Dr. Mark Hyman—whom Aikman tagged in the post—that combines aspects of the paleo and vegan diets.

Many nutritionists urge caution when it comes to such restrictive eating plans. That said, if you’re tempted to try the Pegan diet yourself, you should aim to make vegetables half your plate, Wesley McWhorter, R.D. and chef at UT School of Public Health, previously told Men’s Health, and fill in the rest with meat and grains. “Even if you don’t want to cut down the size of your burger or steak,” he said, “include the veggies.”

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